Is Too Much Salt Bad During Pregnancy? Will it Harm The Unborn?

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It was unbelievable when my cousin Sally got the news that salted bacon could be causing her legs to swell. “But, I have been eating it for breakfast since childhood?” she wondered. Her doctor advised that she cut down on salty meals, including pizza and sausages.

This begs the question, “is too much salt bad during pregnancy?”

In the article, let’s discuss salt intake while pregnant, its long/short-term effects, and how to regulate it.

Is too much salt bad during pregnancy

So, Is Too Much Salt Bad During Pregnancy?

Taking too much salt during pregnancy is not recommended by experts.

If you take over-salted foods during pregnancy, you risk having high blood pressure, heart disease, stroke, weak bones, kidney complications, and stomach cancer. Further, miscarriage or preterm births may result indirectly from high blood pressure and cardiovascular issues.

Other short-term effects of taking too much salt include body swelling, dehydration, bloating, frequent urination, and temporary weight gain. 

Salt is a common seasoning containing 40% sodium and 60% chloride. It’s a popular seasoning and food preservative in almost any snack, treat, or food you come across.

With crazy pregnancy cravings and frequent hunger pangs, it’s hard to stay without a slice of pizza or bread roll. This makes the chances of eating too much salt during pregnancy higher. That’s OK. However, experts recommend avoiding packaged or commercially-prepared foods as they may contain high sodium levels.

That doesn’t mean you throw away your salt shaker. Sodium helps your body conduct proper nerve impulses, contract/relax muscles, and, most importantly, enhance the ideal balance between water and minerals. 

Additionally, salt is essential for developing immune brain cells (glial). The trace element – iodine – from your table salt is also essential for preventing goiter. This means it’s best to use this seasoning in moderation unless the doctor says otherwise.

Effects Of Eating Too Much Salt While Pregnant

Since salt is popular for seasoning and preservation, it’s easy to consume it unknowingly. This leaves a lot of women asking, “Can too much salt cause a miscarriage?” OR, Can too much salt hurt my unborn baby?” Do not panic just yet.

Let’s dig deeper to find out the effects of too much salt on you and your munchkin below:

1. High blood pressure – When you consume too much salt, your body holds onto more water, increasing blood volume. This increase gives your blood vessels the extra work of pumping, causing high blood pressure. If you had preeclampsia before pregnancy, too much salt may worsen it and possibly result in a miscarriage.

2. Heart disease (cardiovascular issues) – The sodium in salt affects your arteries and blood vessels negatively. The high pressure makes pumping strenuous and could lead to heart failure.

 Let’s assume the heart is a factory machine with a specific capacity. When you exceed the recommended limit, it will work slower or stop working completely in the long run.

3. Stroke – Stroke is common among pregnant women. According to the Center For Disease Control, pregnancy makes the blood more likely to clot, which can lead to stroke. Since women bleed during delivery, the body manufactures a natural substance for enhancing blood clotting. High sodium intake raises your blood pressure while tightening the blood vessels. This constriction may cause a stroke.

4. Kidney damage – Consuming salty foods gives your kidneys additional work of excreting the excess sodium. Further, as this crucial organ fights to balance sodium and water in your body, the tiny kidney vessels strain significantly, resulting in severe damage.

5. Calcium loss (Osteoporosis) – Experts cite high salt intake as a possible cause of bone weakening and thinning disease known as Osteoporosis. As your body removes excess sodium through urination, it also takes some calcium with the waste.

A study by The National Center for Biotechnology Information confirms that this gradual depletion of calcium reserves during pregnancy may put you at risk of preeclampsia, preterm birth, and maternal/foetal low bone density.

6. Cancer – Though rare in pregnancy, salty foods might cause gastric/stomach cancer. Eating salt-preserved meat, fish, and pickled vegetables irritates your stomach lining, leading to gastric cancer.

The above are the long-term effects of consuming highly salted foods. Salt is sneaky. Its popularity makes it a preferred seasoning on almost every food, snack, or treat. 

Since sodium is crucial for you and your baby, try your best to take only the appropriate amount. Amazingly, regulated salt has many other health benefits during and after pregnancy.

Is too much salt bad during pregnancy

How Much Sodium Can A Pregnant Woman Have?

The U.S FOOD & DRUGS Administration recommends a daily sodium intake of less than 2,300 mg. Anything less than 3.8 grams of salt is safe for you and your baby. So, if you love sprinkling salt on boiled eggs, you should be cautious not to eat too much.

While it’s difficult to determine how much sodium during pregnancy is healthy, ensure you watch out for signs that your salt intake is high, including:

  • Bloating – Sodium causes fluid build-up, which may make your stomach feel tight and bloated.
  • High blood pressure – As the kidneys work overtime to excrete excess sodium, it may cause a rise in blood pressure.
  • Body swelling – You may notice unusual swellings on your face, hands, and feet due to excessive fluids.
  • Excessive thirst – The recent unquenchable thirst could result from your intake of salty foods. Too much salt causes dehydration, making the body sap more water from its cells.
  • Weight gain – If you suddenly gain weight, it may have everything to do with your salt intake.
  • Frequent urination – Since you’re likely to drink more water due to sodium concentration, you may also visit the washroom frequently.
  • Disturbed sleep patterns – Taking salty food before bed may cause restlessness and endless waking up throughout  the night.

Tips On How To Minimize Salt Intake During Pregnancy

The task of cutting down on  salty foods isn’t easy. It takes sacrifice, focus and commitment for the sake of your health. At some point, you may feel like giving up, but keep the faith.

The following are practical tips to help you gradually reduce salt intake:

1. Consume fresh foods and fruits instead of commercially prepared/packaged or processed ones – Most of such foods could be salt-preserved or pre-seasoned, making them harmful to your health since they exceed recommended limits.

2. Avoid frozen fruits, veggies, and foodstuffs – In most cases, pickled and fresh-frozen contain salty additives, including sauces or flavors.

3. Check the label before buying or using commercial food items – Always confirm the sodium and nutritional content before purchasing.

Look out for labels, ‘low sodium’ or ‘no salt added .’Check the servings and percentage daily value to ensure you only use what’s beneficial to the body. Remember to compare different food brands as well.

4. Keep it natural – If you love spices, choose natural herbs or flavourings such as garlic, ginger, and pepper. Ensure you use them in moderation too. Additionally, fresh fruits, citrus juice, and vegetables naturally contain low salt, making them a healthier option.

5. Be strict about your sodium intake – Eating food away from home is unavoidable. That’s OK. Always request the attendants at your favourite restaurant to prepare food with little or no salt.

 Avoid taking ready-made meals with unknown salt content. Also, strictly stick to the recommended sodium content when cooking at home by avoiding over-salting or salt-preserved foods. Extra caution is necessary during pregnancy.

6. Limit salty additives when cooking – Salty stock, pre-seasoned meats, and smoked bacon are among sneaky sources of unwanted sodium. It’s best to reduce or avoid using them.

7. Learn about sodium-rich products that don’t taste salty – Beware of foodstuffs like cottage cheese, instant pudding, and pickles that may not seem salty but have a high sodium content.

8. Try to unlearn your salt preference – Like any other habit, you can train yourself to take less salt food while pregnant. I won’t tell you it will be easy, but you’ll love the results. The process may take time, so be patient and open to inconsistencies.

A woman can go to any height to enhance a healthy pregnancy, including sacrificing her favourite pizza and meats. With the complications linked to high salt intake, it’s best to try all ways possible to regulate dietary sodium. 

If you’re worried, contact a professional dietician for advice about which foods are most suitable for you during this special time.

Wrapping Up

Unlike other seasoning agents, salt is a must-have food ingredient worldwide. Occasionally, some pregnant women crave salty foods so badly. This brings us to a common question, “is too much salt bad during pregnancy?’

Salt contains sodium chloride, a vital nutrient for a pregnant woman and her munchkin. However, it would be best if you consumed it in moderation.

Over-using salt may cause kidney failure, heart disease, high blood pressure, and Osteoporosis, among other complications.

Check your salt intake if you have recently started experiencing bloating, swelling, thirst, and weight gain. If you need more guidance, visit a dietician for proper nutrition advice.

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